Workout Of The Day

CF B2L
Back Squat (Weight)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%

Metcon (Time)
For Time:
-400m Run or 500/400m Row
40 Lunges + 20 Toes-to-Bar
-400m Run or 500/400m Row
30 Lunges + 15 Toes-to-Bar
-400m Run or 500/400m Row
20 Lunges + 10 Toes-to-Bar
CF B2L
Metcon (AMRAP - Rounds and Reps)
A.
5 sets of:
2 Shoulder Press
+
3 Push Press
*Use 75-80 % of 1RM Shoulder Press
B.
AMRAP x 10 MINUTES
40 Double-Unders
10 Hang Power Cleans
10 Push Press
CF B2L
Metcon (AMRAP - Rounds and Reps)
AMRAP x 30 MINUTES
400m Run
10 Push-Ups
12 SA Banded Rows, L & R
17/12 Bike or Ski Calories
10 Burpee Box Jump Overs
30 sec Elbow Plank, L & R
CF B2L
Thruster (Weight)
Build to today's Heavy double, FTG
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
CF B2L
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP x 30 MINUTES
800m Run
60 Hang Power Cleans
40 Front Squats
20 Lateral Burpees
No WOD available
CF B2L
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP x 32 MINUTES
800m Run
16 Power Cleans
1k Row
40 Pull-Ups